Paul's log - Staying strong past 50

[irongeek]

12/6/23

SSB squat - beltless - 215 x 20
Treadmill - HIIT - 3 intervals, 1min each @15deg incline, 4.0 mph

Total time of this workout was about 20 minutes.

[irongeek]

12/7/23

Rows w/belt and straps - 325 x 7, 6, 6
Pendlay row w/belt and straps - 230 x 10, 10
Bench - fives - 135, 185, 225, 240, 250, 260


12/8/23
SSB squat - beltless - 215 x 20 x 3
SSB calf raises - 215 x 25, 20, 20
Curls - 2 sets
Seated LTE - 2 sets
Side delt raises - 2 sets

I'm getting better at sets of 20. I didn't think I'd be able to say that, but there is a modicum of conditioning that (unsurprisingly) come with that type of training.
My bad hip is not that bad any more. Still have some pain in certain positions, but I'm feeling much better.

[skid]

Thanks, Skid! My hip injury has forced me to change things up. Sometimes, injury may be a blessing in disguise, as it forces me train differently and to experiment a bit. Sets of 20 are awful - but once done, I feel great for the day - a type of HIIT. Highly recommended!

I did some sets of 20 a while back, maybe a year or so ago. Actually didn't mind them. My cardio was pretty good at the time from mountain biking and the climbs up the mountain. Probably kill me now LOL.

[irongeek]

I did some sets of 20 a while back, maybe a year or so ago. Actually didn't mind them. My cardio was pretty good at the time from mountain biking and the climbs up the mountain. Probably kill me now LOL.

Ahh - then you have already "embraced the pain". 20s are great - when they're done!

[irongeek]

12/11/23

Press w/belt - 172.5 x 5, 5, 5, 2, 2, 2, 2, 2
Pendlay Rows w/belt and straps - 230 x 10 x 3

First press set was awful - thought I wouldn't get 3 sets of 5 at 172.5 - but I did. happy that I can progress.

[irongeek]

12/12/23

SSB Squat - beltless - ascending sets of 5 - 155, 225, 275, 295, 315
Pullups - BW x 18, 8, 8
HIIT - Treadmill 20 minutes w/6 intervals at 15 deg, 4.1 mph

Hip feeling better, so I thought I'd try some heavier weights. Felt good.

[T_M]

Hip feeling better, so I thought I'd try some heavier weights. Felt good.

Good to hear...Are you still using the narrow stance with the heavier weight?

[irongeek]

Good to hear...Are you still using the narrow stance with the heavier weight?

Hey T_M. Yes. I've widened my stance just a bit - my bad hip is now almost "good" and my other hip (which had a touch of arthritis) is starting to bark - widening the stance helps.

[irongeek]

12/13/23 - Bro Lift Day

Bench - 270 x 5, 5, 4, 225 x 10, 10
Press - beltless - ascending sets of 5 - 95, 115, 125, 135, 150
Curls w/curl bar - 75 x 25, 20, 15

Didn't have it on that last set of 5 for bench - hope to get it next time.
Good bicep pump. I've finally found what works to activate my biceps - if I take a ligther weight on the curl bar and bend over just a bit at the hip, then just pump away (high reps), I get a lot more bicep activation than if I'm standing with a more vertical posture. Not sure if I'm getting much stronger or bigger, but the pump is there.

[irongeek]

12/14/23

SSB squat - beltless - 220 x 20 x 3
SSB calf raises - 220 x 25, 20, 20

Good workout - tough, but good. Only downside of these 20s is that my lower back is very fatigued for a couple days afterwards.